Get the Vitamins and Minerals Your Body Needs!

We all need adequate vitamins and minerals. Eating a wide variety of foods from all the food groups will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.


Adequate protein. The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth.

To get adequate protein in your diet, make sure you eat 2-3 servings of meat, poultry, fish, dry beans, eggs, or nuts every day. Toss a handful of walnuts in your bag/ Or how about a smoothie with NEW VANILLA CHAI OPTIMUM NUTRITION PROTEIN! Exclusive Flavor. Only at Bodybuilding.com!



A few ideas to help you and your family eat better:

* Enjoy a healthy breakfast every day. Try a whole-grain cereal like raisin bran with low-fat milk, or whole-wheat toast spread with jam. If you have the time - cook up a healthy egg-white omelet! Toss in some spinach and onions and green peppers! Enjoy a fruit smoothie.

* Teach your children that healthy foods taste good. Prepare a healthy meal together. Make a salad together. macaroni and cheese with fat-free milk and low-fat cheese. Try a peanut butter (spread thin) and jam or preserves sandwich instead of a burger and fries.

* Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.

* Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, or whole-wheat pasta more often than refined-grain foods. Skip the white bread, white rice, and white pasta.

* Snack on fruits and vegetables. Keep a bowl of fruit on the table, bags of mini carrots in the refrigerator, and boxes of raisins in the cupboard.

* Avoid having sweets like cookies, candy, or soda in the house. Skip the potato chips and hot dogs. Keep a bowl of fresh fruit around and encourage healthier foods.

You don't have to spend a lot of time in the kitchen or a lot of money to eat well.

* Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned tuna packed in water.

* Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)

* Buy fresh fruits and vegetables that are in season. Buy only as much as you will use, so they will not go bad.

* Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, and will not go bad.

* Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.

* If your local store does not have the foods you want, or the prices are too high, go to another store or your local farmers market. Share a ride or the cost of a taxi with friends.

* Enjoy eating healthy with your friends by having days of cooking and sharing healthy meals together. Cut the cost of the meals by buying the ingredients together.